Workout of the day F25001 Circuits 45 seconds
Training F25001
Total duration: 50 minutes
Suggestions:
- Do the exercises intensely, but safely
- If there is any exercise that causes discomfort or doubts, move on to the next one
Warm-up – 5 minutes
Joint mobilization – Perform some rotations of the lower limbs, upper limbs and trunk for the indicated time to activate the body for the main task.
Main task – 40 minutes
Protocol: Functional training performing 3 different circuits, 45 seconds each exercise with 15 seconds between.
Circuit 1: Do 3 rounds of exercise 1, 2, 3, 4 (12 minutes total)
Circuit 2: Do 3 rounds of exercise 5, 6, 7, 8 (12 minutes total)
Circuit 3: Do 2 rounds of exercise 1, 2, 3, 4, 5, 6, 7, 8 (16 minutes total)
Return to calm – 5 minutes
Stretching
Explanation of the exercises
Exercise 1 – Push-ups
Start in a plank position, with your arms extended, with your hands resting on the ground at shoulder width, lower the plank towards the ground, bending your arms, until your body almost touches the ground, then return to the starting position.
Exercise 2 – Prisoner Lunge
Alternately perform a deep back bending the leg, at the same time keeping the hands behind the neck as if you were a prisoner.
Exercise 3 – Triceps
Start the movement by standing with your torso bent over, holding the weight (dumbbells, rice packets, milk packets or water bottles) keeping your elbows raised, extend your forearms.
Exercise 4 – Climbing a chair into a plank
Start the movement with your hands on the floor and your legs bent, move up and down the chair, trying to keep your arms straight and your shoulders above shoulder level.
Exercise 5 – Climber
Begin the movement in a plank position with your glutes and abs contracted. Alternately bring your knee closer to your elbow, placing your foot flat on the floor and next to your arm.
Exercise 6 – Thruster
Perform the squat movement followed by the shoulder press movement. Use a pillow, water bottle, ball, or free weights to perform the exercise.
Exercise 7 – Flights
Start the movement by standing with your torso tilted, holding the weight (dumbbells, rice packets, milk packets or water bottles) with your arms stretched out perpendicular to your torso, perform the movement by opening your arms simulating flight until your arms reach shoulder height.
Exercise 8 – Climbing a chair
Climb the chair, alternating between your right and left leg, keeping your gaze straight ahead, your torso aligned and your abs contracted.
Follow your training with this playlist
Don't forget to tag @treinoemcasa on social media.
Instagram | Facebook | X | Pinterest | Youtube | TikTok
Workout of the day
- Workout of the day F25001 Circuit 45 seconds
- Workout of the day F25002
- Workout of the day F25003
- Workout of the day F25004
- Workout of the day F25005
- Workout of the day F25006
- Workout of the day F25007 1-minute circuits
- Workout of the day F25008
- Workout of the day F25009
- Workout of the day F25010 5 pyramid circuits
- Workout of the day F25013 Functional circuit with 12 exercises
- Workout of the day F25014 Circuit with 8 exercises
- Workout of the day F25015 Functional Pyramid
- Workout of the day F25016 Functional 5 circuits
- Workout of the day F25017 Functional RFT Rounds for time
- Workout of the day F25018 Functional with the bingo game
- Workout of the day F25019 Functional executing 6 circuits
- Workout of the day F25020 Functional 3-5 rounds in a circuit of 10 exercises
- Workout of the day F25021 Functional 3 circuits of 3 exercises each
- Workout of the day F25022 Functional with 8 exercises
- Workout of the day F25023 Circuit 45 seconds of each exercise
- Workout of the day F25024 Functional RFT (Reps for time)
- Workout of the day F25025 Functional with the bingo game
- Workout of the day F25026 Functional 6 Circuits
- Workout of the day F25027 Circuit 10 exercises
- Workout of the day F25028 3 circuits of 3 exercises
- Workout of the day F25029 Functional with 8 exercises
- Workout of the day F25030 Circuit 45 seconds each exercise
- Workout of the day F25031 Functional RFT 400 repetitions
- Workout of the day F25032
- Workout of the day F25033
- Workout of the day F25034 Circuit 10 Exercises
- Workout of the day F25035 Functional 3 circuits of 3 exercises
- Workout of the day F25036 F25036 Functional with 8 exercises
- Workout of the day F25037 Functional circuit 45 seconds
- Training of the day F25038 Rounds for time 500
- Workout of the day F25039
- Workout of the day F25040
- Workout of the day F25041 Circuit 10 exercises
- Workout of the day F25042 Functional 3 circuits of 3 exercises
- Workout of the day F25043 Functional 8 exercises
- Workout of the day F25044 Circuit 45 seconds
- Workout of the day F25045 RFT 500 (50x10)
- Training of the day F25046 Bingo Game
- Workout of the day F25047 Functional 6 circuits
- Workout of the day F25048 Functional 10 exercises
- Workout of the day F25049 3x3 Circuit
Train wherever and whenever you want!
Access to 365 annual workouts , providing you with a varied daily plan that you can carry out At home, outdoors, or at the gym . With a new workout every day, you'll stay motivated, active, and prepared to achieve your fitness goals, whether you're just starting out or improving your performance.
What it includes:
- Daily access to workouts
- Access to Home Workout ® App
- Training for all levels
- Flexibility to train anywhere
- 20% discount on all store services treinamentoemcasa.com
Options:
1 Year Subscription - €99 - (€8.25/month)
2-Year Subscription - €174 - (€7.25/month)
👉 Sign up for Treino 365 now!
See how one of the 365 workouts works
Share your results with us on social media! 💪
